1. HUNDREDS
Hundreds are the perfect Pilates warm-up. They work your upper and lower abs and get your breath and circulation pumping.
Reformer: 2 Heavy Springs
How to: Lie on your back with your legs extended long on the reformer and hands in the straps. On an exhale, curl your head, neck, and shoulders up and lift your legs, pressing your lower back to the reformer. Inhale five short breaths in and exhale five short breaths out as you pump your arms up and down. Repeat for a total of 10 breath cycles.
Mat:
TheraBand (equipment option)
How to: Lie on your back with your legs extended long on the mat and arms by your side. On an exhale, curl your head, neck, and shoulders up and lift your legs, pressing your lower back to the reformer. Inhale five short breaths in and exhale five short breaths out as you pump your arms up and down. Repeat for a total of 10 breath cycles.
2. CLAMSHELL WITH KICK
Work your rear and get your booty burning with this glute exercise.
Reformer: 1 Heavy Spring
How to: Lie on your left side with a pillow under your head and strap around your right knee. Knees and toes should be together with the feet lifted off the reformer slightly. Inhale as you lift the right knee. Exhale and extend the right leg straight, keeping the thigh still. Inhale and bend the right knee, touching the toes together. Exhale to lower the knee down. Repeat exercise on the other side.
Mat:
Band (equipment option)
How to: Lie on your left side with a pillow under your head and a band looped around your thighs. Knees and toes should be together with the feet lifted off the mat slightly. Inhale as you lift the right knee. Exhale and extend the right leg straight, keeping the thigh still. Inhale and bend the right knee, touching the toes together. Exhale to lower the knee down. Repeat exercise on the other side.
3. BRIDGING WITH EXTENSION
Lifts your booty and strengthens your hamstrings.
Reformer: 1-2 Heavy Springs
How to: Lie on your back, legs parallel and hip-distance apart with your arches on the foot-bar. On an exhale, roll your pelvis up off the reformer one vertebra at a time until you’re one long line from your shoulders to your knees. Inhale, pressing the carriage away, and return. Exhale to roll your pelvis down one vertebra at a time.
Mat:
Sliders under feet (equipment option)
How to: Lie on your back, legs parallel and hip-distance apart with feet on sliders. On an exhale, roll your pelvis up off the mat one vertebra at a time until you’re one long line from your shoulders to your knees. Inhale and slide your feet away. Exhale and pull the feet back toward you and roll down one vertebra at a time.
4. SKATER LUNGE SERIES
Use this move to get killer legs with this series that works your quads, booty, and outer thighs.
Reformer: 1 Heavy Spring
How to: Start by standing on the reformer with your left foot on the platform and right foot on the carriage. Bend your knees and sit into a squat with hips back and chest lifted. Exhale, using your right leg, press the carriage back, and slowly return the carriage. Repeat for a total of 10 carriage presses. Extend your right leg to the side and point your right foot, staying parallel. Lift and lower the right leg for 10 reps. Repeat exercise on the other side.
Mat:
Slider under one foot (equipment option)
How to: Start by standing parallel and hip-width apart with your right foot on a slider. Bend your knees and sit into a squat with hips back and chest lifted. Exhale and press and slide your right foot out to extend the leg to your side and return. Repeat for a total of 10 presses. Extend your right leg to the side and point your right foot, staying parallel. Lift and lower the right leg for 10 reps. Repeat exercise on the other side.
5. PLANKS (WITH TUCK + PIKE)
This perfect full-body exercise targets the abs.
Reformer: 1 Medium Spring
How to: Start in plank position with your hands on the foot-bar and feet on the shoulder rests. Keep your torso still as you bend your knees to bring the carriage back in. Inhale to extend the legs and press the carriage away.
Mat:
Sliders under feet (equipment option)
How to: Start in a plank position with a slider under each foot. Keep your torso still as you bend your knees and slide your feet under you. Inhale to extend the legs and slide the feet back to plank position.
6. WONDER WOMAN
This exercise strengthens both your shoulders and triceps for stronger, leaner arms.
Reformer: 1 Medium Spring
How to: Kneel facing the side of the reformer, holding the strap in your hand by your opposite hip. Draw your arm across your body and extend as if you’re drawing a sword.
Mat:
Hand Weights (equipment option)
Start: Stand with your feet wide and turned out with the knees bent. Hold the weight to your opposite hip. Draw your arm across your body and extend as if you’re drawing a sword while straightening legs. Bend the knees as you return the weight to the hip.
7. SCOOTER
A slow burn for your legs and quads with core strength to keep you balanced.
Reformer: Heavy Spring
How to: Stand to the side of the reformer facing the foot-bar with your left foot against the shoulder rest and your thighs and knees in line with one another. Left knee should not touch the carriage (stand on a box if needed). Bend the knees and sit into a squat with the hips back and chest lifted. Press into the shoulder rest, extending the left leg back, and bend to release, extending the arms back with a tricep kickback. Repeat for a total of 10 presses. Hold the left leg straight back in a lunge. Bend the right leg to lunge low and straighten the right leg to stand tall. Repeat for a total of 10 lunges. Repeat on the other side.
Mat:
Slider underfoot (equipment option)
How to: Stand with feet parallel and hip-width apart with the slider under the left foot. Bend the knees and sit into a squat with the hips back and chest lifted. Press and slide the left foot back, extending the leg, and bend to bring feet together. Repeat for 10 reps. Hold the left leg straight back in a lunge. Bend the right leg to lunge low and straighten the right leg to stand tall. Repeat for a total of 10 lunges. Repeat on the other side.
8. FROGGIES + CIRCLES
Tones and tightens your inner thighs.
Reformer: 2 Heavy Springs
How to: Lie on your back with your feet in the straps. Your heels are together and toes apart with your knees bent. Inhale as you straighten and extend your legs away from your body, keeping your heels pressed together. Exhale and bend your legs, keeping your pelvis calm and stabilized. Repeat for a total of 10 presses. Extend your legs away from your body. Exhale and open and circle your legs down and around in a circle till your feet touch. Inhale and lift the legs toward the ceiling. Repeat for a total of 10 circles, then reverse the circle.
Mat:
How to: Lie on your back with your lower back pressed toward the mat. Your heels are together and toes apart with your knees bent. Inhale as you straighten and extend your legs away from your body, keeping your heels pressed together. Exhale and bend your legs, keeping your pelvis calm and stabilized. Repeat for a total of 10 presses. Extend your legs away from your body. Exhale and open and circle your legs down and around in a circle till your feet touch. Inhale and lift the legs toward the ceiling. Repeat for a total of 10 circles then reverse the circle.
9. TEASER
A crazy-hard ab exercise that challenges your core, balance, and coordination.
Reformer: 1 Heavy Spring
How to: Start by lying down on a box placed vertically on a reformer with your hands holding the straps. On an exhale, circle your arms down to the ground. Starting with your head, roll your upper body up off the box one vertebra at a time as you lift your legs, reaching your hands to your feet. Come to a balanced position, sitting on your booty with your torso and your legs resembling a V. Slowly roll back one vertebra at a time, releasing the arms back out to a T.
Mat:
Magic Circle (equipment option)
How to: Start by lying down on your back with your arms extended overhead. On an exhale, circle your arms down to a T and curl up one vertebra at a time as you lift your legs, balancing in a V sit. Slowly roll back one vertebra at a time, releasing the arms through the T and back overhead.
10. PILATES BURPEES
Burpees work the upper body, lower body, and abs while getting your heart rate up.
Reformer: 1 Medium Spring. Box horizontally (short box) against the shoulder rests and foot-bar up.
How to: Start on top of the reformer with your hands shoulder-width on the foot-bar and the balls of your feet on the carriage and heels on the sides of the box. Exhale as you press the carriage out to a plank and bend the knees to return the carriage back. Inhale, keeping the hips level and still, and lift the arms up off the foot-bar, lifting them overhead before returning to the foot-bar. Repeat 10 reps.
Mat:
How to: Stand at the top of your mat, feet parallel and hip-width apart. Exhale and bend the knees into a deep squat and place your hands on the mat. Inhale and jump your feet back to a plank. Exhale and jump the feet back to the front of the mat into a squat. Inhale and jump, straightening both legs, and reach the hands overhead. Repeat 10 reps.
LINDSEY KOHON
An LA native, Lindsey was first introduced to Pilates as a teen and hasn’t stopped moving since! Lindsey began her formal training at Grace Anatomy Pilates Studio, where she honed her method of providing upbeat, positive, and personal sessions for her clients. Lindsey trains both in-studio and in at-home private sessions. She believes that this versatile practice can transform one’s body, mind, and life, as it has her own.
GRACE ANATOMY PILATES STUDIO
Grace Anatomy Studio is a boutique Pilates oasis located in the heart of Studio City. The studio was founded by renowned Pilates instructor Grace Wang, who has built a cult following who swear by her modern approach to classic Pilates techniques. Since 2007, Grace Anatomy has been the underground destination for celebrity clientele and a space where personal comfort, privacy, and community is of top priority.
